Treat15 x burpee10 x hang clean (with 115-pound weight)5 x shoulder-to-overhead (with 115-pound weight)(I picked Treat. I found out what the workout was prior to coming to class. So, it was an easy choice. I scaled down the weight for the conditioning piece to 95-pound. For the hang cleans, I think I was breaking at the knees. That is no good. I was definitely winking my butt at the bottom of my squats. I had a really tough time with the push presses. I completed 3+1 rounds.

CHANTAJE

My landlord's cousin, who recently migrated to the States, was asking about real estate. She is looking to buy a house. I recommended to her an app that my Mom uses.

80

16 DAY 304

UNAGI

Warm UpA bunch of exercises with a barbell

Strength1 x Clean2 x Front Squat1 x Split JerkComplete 10 rounds. Increase weight each round.(I did not finish the 10 rounds. The bar scraped a small piece of the skin off of my palm during either the seventh or the eighth lift. I ran downstair to the second floor to get a Band-Aid. By the time I returned to the third floor, the class was almost over. I had the time to complete one more lift before the end of the class, but I was concerned about the bar ripping more skin off of my hand. The wound was not bleeding at the time, and I wanted to keep it that way. I always feel bad when this happens during a partnered workout.

I was content with my form today. Though I still need to work on more activation of the hamstring and the glute at the bottom of each squat to prevent butt wink, smoother transition of the bar from a loose grip with the bar dangling at the tip of the fingers to a firmer grip with the bar resting in the palm of the hand before the jerk, higher elbow position at the front rack with the tighter grip, and lastly, wider feet positioning at the top of the jerk.

I really like this coach. I like the way he teaches and the way he talks to his students.

I worked up to 140-pound, a 25-pound clean and jerk PR.)

BonusBench Press5 x 5 x 155

One Arm Dumbbell Strict Press5 x 5 x 40

One Arm Dumbbell Bent Over Row5 x 8 x 40Complete 1 superset every 5 minutes.(The one arm dumbbell strict press was a bad idea. That was too much pressing in one day. I had to break up the fourth and the fifth set of the bench press into smaller sets. I did not complete the last round of superset in 5 minutes.)

★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105

16 DAY 303

I FELT THE LIGHT

Warm UpA bunch of stuff

ConditioningHope1. burpee (at max effort for 1:00)2. power snatch (at max effort for 1:00 with 75-pound weight)3. box jump with step down (at max effort for 1:00 with 24-inch box)4. thruster (at max effort for 1:00 with 75-pound weight)5. chest-to-bar pull-up (at max effort for 1:00)6. rest​Complete 3 rounds.(I cannot straighten my arms. My lower back and butt are rigid like cement, so are muscles just below my butt. Every part of my body is sore. No pain. Just sore. The good kind of sore. Nine months into CrossFit, including the times I took off, I have never been this sore.

I contemplated to whether or not go to class today, considering that I can barely move my body. Ultimately, I decided to go to class. For today benchmark WOD, I started with the box jump with step downs. They were manageable. I could have attacked the thrusters with more intensity. Chest-to-bar pull-ups were my rest. I completed five or less chest-to-bar pull-ups each round. Burpees were manageable. Power snatches. My form did not feel pretty. I do not believe that I was hyperextending in the overhead position. However, I believe that I was hyperextending on the way up. Next time, I need to remember to properly set myself up, tighten the core and the back, before going for the lift. My back is okay right now. There is no noticeable pain. Though there is some discomfort. It feels there are air pockets in my back.

Today was a minor set back from the whole lifting with good form initiative I have going on.

16 DAY 302

NO LOVE

Warm UpWas there a warm up tonight?

Conditioning1. row for calorie (at max effort for 1 minute)2. hand-to-hand Russian kettlebell swing (at max effort for 1 minute with 24-kilogram kettlebell)3. restPartner 1 starts at station one. Partner 2 starts at station two. Partner 3 rests. Rotate to the next station at the end of the minute. Work for 30 minutes.(I started with the 24-kilogram kettlebell. My lower back began to tight up by the end of the third round. I was terrified that I was going to hurt my back again. I convinced myself to drop the weight from 24-kilogram to 20-kilogram. Health comes first. Still, something did not feel right. I lowered the weight a second time to 16-kilogram. I simply cannot afford to injury my back again. The sharp irritation in the lower back remained, begging me to stop the exercise.

My back is okay right now. Just sore. No pain. I was reflecting. My form tonight was acceptable. However, I do need to work on engaging my glute and hamstring when completing a kettlebell swing to further push the butt back to prevent curling in the lower spine and to maintain a flat back.

Last but not least, I am proud of my decision to lower the weight tonight, and to cut back on the repetition toward the end of the workout.)​★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105

16 DAY 301

DID YOU MISS ME?

Chin-over-Bar HoldHold for 10-20 seconds.Alternate a set of barbell bent over row with a set of chin-over-bar hold.(I was confused when the coach demonstrated the bent over row with the palm facing away from the body, as if he was about to complete a barbell curl. This was my first time completing bent over rows with this set up. The weights were manageable.)

ConditioningAMRAP (3:00)15 x Deadlift (with 115-pound weight)15 x Double Under(First day back. I scaled the 115-pound weight for the deadlifts with 95-pound weight. I substituted the 15 double unders with 30 single unders. The weight, surprisingly, did not feel light. I was not able to complete a single double under during warm up. I guess I lost the rhythm over the break. Thus, I decided to sub the dubs for singles. I completed 3+4 rounds.)

AMRAP (3:00)9 x Thruster (with 115-pound weight)15 x Double Under(Same. I scaled the weight for the thrusters and the double unders with single unders. I was proud of my thrusters tonight. I had full control of the weight throughout the movement. There was no hyperextension. I am happy that the work I have put in in my shoulders is paying off. My butt might had winked at the bottom of the squat. If it did, it was very minor. Most importantly, I do not feel any lower back pain right now. I completed 1+28 rounds.)

★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105

16 DAY 300

PACE

16 DAY 299

SQUID

My legs are sore from yesterday's run. I ran less than 2 miles.

18 / 40

GOD, MAY I GIVE UP THE HAIR ON MY BACK IN EXCHANGE FOR THICKER HAIR ON MY HEAD?

I had a haircut today. The top of my head is practically bald. In addition, there are acne scars on the top of my head from excessive scratching.

(48 / 1,000,000)​80

16 DAY 298

DALE OF CORNELL

I posted a new picture on Instagram today. As a whole body of work, I do not like how my Instagram page look.

2 / 15 / 21 / 24 / 30

JOHN.

I was going crazy from staying at home all day. I decided to go on a short run along the East River Promenade. I ran to the end of the esplanade and tagged the light pole just before the power station prior to making the return trip. I walked the way back.

"Can you toss the softball over the fence?"

He repeated the request a second time.

I realized then that he was talking to me.

"Yes."

I picked up the softball from the ground. The fence was tall, about 30 feet. I tossed the ball underhand the first time. The ball did not make it over the fence. I raised my hand to catch the ball on the way down. I missed the catch. The man waiting on the other side of the fence chuckled. I picked up the softball from the ground a second time. This time, I tossed the ball overhand. The ball made it over the fence. The man thanked me. I walked away.

18 / 46

WINTER IS COMING. LET'S CUDDLE.

I was craving blue crab tonight. I went to this restaurant that I had not visited for about a year. I had blue crab for dinner.

57.44

16 DAY 296

I AM AN ASS

We were laughing. I was making jokes. That was when I said something I should not have. My words instantly sucked the life out of my co-worker, who remained quiet for the rest of the night.

We ate dinner at the Shanghai Mong in Koreatown, Manhattan. This was our second time visiting the restaurant. We first visited the restaurant back in April. Following dinner, we ate frozen yogurt at a nearby Pinkberry.

She called me before I left work. She was on her way back to Jersey. She said on the phone that she was upset. I convinced her to stay in the City and have dinner with me. It is not good to be alone when you are upset, I told her. However, instead of making her feel better, I made her feel worse.

I am losing interest in my job.

★ / 57.44

16 DAY 295

"THESE HOES AIN'T LOYAL."

I took the bandage off first thing in the morning.

My company hosted an office Oktoberfest after work today.

★

CODY CHRISTIAN

I gave up my seat for an old lady on the train home today. She said that I was sweet.

(46 / 1,000,000)​80

GARRETT CLAYTON

I was walking up the stairs. An old lady was walking down the stairs. She asked which side of the track heads into Manhattan. I pointed her to the Manhattan bound track.

(47 / 1,000,000)​80

16 DAY 294

RECOVERY

I bled more this time than the previous time. It does not hurt anymore. I stayed in bed most of today to rest.

I bought a cup of hot and sour soup from the restaurant by the corner. Then, I received a call from a friend. She was in the Chinatown area for a work meeting earlier today. She called to ask if I wanted to get dinner. We ate dinner at Noodle Village, a restaurant on Mott Street.

I was hungry for more food when I arrived home. I had food in the fridge that my Mom had brought for me when she visited yesterday. I was eating melon when my landlord's three-year old daughter walked up to me. She was sniffling my bowl of melon. I asked the little girl if she wanted some melon. She said yes. And there we were, eating melon together.

★ / 57.44

16 DAY 293

2000

Surgery day.

Sixteen years. Man, it has been sixteen years.

I was more nervous this time than last time. My Mom's presence alleviated a bit of the nervousness.

The doctor was very conservative with the procedure, though I wish she could have been a little more aggressive.

★

2016

When we returned to Chinatown, following the surgery, my Mom and I had dinner at a Chinese restaurant on Eldridge Street.​57.44

16 DAY 292

"DO NOT MISTAKE MY KINDNESS FOR WEAKNESS."

Today marks the first day of a week of rest.

I am losing interest in my job.

18 / 46

16 DAY 291

SPIN THE BOTTLE

I had one of the worst gym session today.

I visited a New York Sports Club in Chelsea, Manhattan this afternoon using one of my friend's guest pass. NYSC houses a greater variety of equipment, comparing to Planet Fitness.

The only part of today's workout that was worth recording was the front squat. I completed 5 sets of 5 front squats with the 185-pound weight. I completed 1 set every 3 minutes. They were very tough.

★ / 18 / 46 / 57.44

16 DAY 290

LESS EXPECTATION + MORE ACCEPTANCE = GREATER HAPPINESS

I had another surprisingly great night. One of my friends had just moved. We hung out at his new apartment in Brooklyn. My friend is Russian. All of his friends are Russian. Most of them are recent immigrants to the county who speak little to no English. Nevertheless, I had some great conversations. I stayed at my friend's apartment till 2:00 in the morning. I returned to Chinatown at approximately 3:00 a.m. I ate fourth meal/breakfast at a nearby restaurant. I arrived home at 4:00 a.m.

★ / 1 / 9 / 12 / 57.44

"SHE AIN'T NO SIMPLE HOE. SHE IS GOD'S HOE."

Two old men approached me just outside of the subway station, asking for direction to Ludlow Street. I pointed the duo to the general direction of Ludlow Street.

(45 / 1,000,000)

80

16 DAY 289

"FINALLY BLEW UP IN MY FACE."

One of my co-workers organized a happy hour after work today in the office. An office happy hour. The organizer sits two cubicles from me. The cubicle between our cubicles houses a column. In short, we are practically next door neighbors. This co-worker of mine sent out an email invitation during the day to select individuals regarding the said happy hour and neglected to include me in the mass mailing. This was not the first time that I was missed from a mass email invitation to a happy hour. I only found out about the office social as co-workers from our office across the street arrived.

I felt like shit. I finished my work and left.

★

"YOU DESERVE TO BE ALONE."

Warm Up10-minute run Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7.5 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 1 mph at the ninth minute. Finish the run at a 9.5 mph pace.

StrengthBench Press10 x 15 / 10 x 65 (warm-up set)

5 x 5 x 145

One Arm Dumbbell Strict Press5 x 5/arm x 40

One Arm Dumbbell Bent Over Row5 x 5/arm x 40Complete 1 superset every 5 minutes.(I am still having a hard time with the pressing motion. Every time I press my left arm overhead, the movement pulls my whole body with it, upward and forward. In the process, I hurt my back again tonight. I am currently experiencing minor pain in the lower back.)

MobilityGymnastic SwimmingWide Stance Air SquatComplete 3 sets. Alternate a set of gymnastic swimming with a set of wide stance air squat.

One Arm Dumbbell Strict Press5 x 5/arm x 5

Dumbbell Overhead HoldWork at max effort for 3:00.

18 / 46

16 DAY 288

"YOUR UTERUS IS READY FOR IMPLANTATION."

Work for 90 minutes.(I was feeling thick today.)

Warm Up10-minute run Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7.5 mph pace. Increase the speed by 1 mph at the sixth minute. Finish the run at a 8.5 mph pace.(I had to stop twice during the warm up run.)

ConditioningComplete 3 pull-ups before each exercise and a 0.25-mile run on the treadmill at 5:52 per mile pace after each exercise.(I completed every set of the pull-ups unbroken.)

Dead BugWork at max effort for 3:00.

L-sit (on Parallel Bars)Work at max effort for 3:00.(I could not hold a l-sit on the parallel bars.)

16 DAY 287

一路上有你，苦一点也愿意

Work for one hour.

Warm Up10-minute run Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7 mph pace. Increase the speed by 1.5 mph at the sixth minute. Increase the speed by another 1.5 mph at the ninth minute. Finish the run at a 10 mph pace.

ConditioningDumbbell Shrug3 x 10 x 40/armPause at the shrug position.

Run 0.25 miles on the treadmill at 5:56/mile pace.

Dumbbell Bench Press3 x 10 x 40/arm

Run 0.25 miles on the treadmill at 5:56/mile pace.

Vertical Leg RaiseAccumulate 30 reps.(Initially, I had hoped to complete 30 reps unbroken. The exercise turned out to be a lot more difficult than I had anticipated.)

Run 0.25 miles on the treadmill at 5:56/mile pace.

Decline Sit Up1 x 30

Run 0.25 miles on the treadmill at 5:56/mile pace.

Dumbbell Side Bend3 x 10/side x 40

Run 0.25 miles on the treadmill at 5:56/mile pace.

Vertical Leg Raise3 x 10(Because I had so much fun the first time.

The second round was a little easier. I was not kicking as high as I was kicking in the first round.)

(Time capped.)​★ / 18 / 46

16 DAY 286

THERE WAS BLOOD EVERYWHERE

I had a bloody nose at work today.

​I was miserable.

​I had to cancel gym.​18 / 46

16 DAY 285

AG 25

Work for one hour.

Warm Up10-minute run Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7.5 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 1 mph at the ninth minute. Finish the run at a 9.5 mph pace.

ConditioningOne Arm Dumbbell Front Raise3 x 10/arm x 20

Run 0.25 miles at 5:56/mile pace.

One Arm Dumbbell Lateral Raise3 x 10/arm x 20

Run 0.25 miles at 5:56/mile pace.

One Arm Dumbbell Strict Press3 x 10/arm x 20(As always, the strict press was tough for the left arm. I am still having trouble isolating the pressing movement.)

Run 0.25 miles at 5:56/mile pace.

One Arm Dumbbell Bicep Curl3 x 10/arm x 20

Run 0.25 miles at 5:56/mile pace.

DipAccumulate 30 reps.

Run 0.25 miles at 5:56/mile pace.

Low Row (machine)1 x 30 x 40

Run 0.25 miles at 5:56/mile pace.

Tricep Pull-down (machine)1 x 10(Time capped.)​★ / 18 / 46

01.28

I swiped a man into the train station.​(42 / 1,000,000)​80

12.13

I assisted a woman, carrying her grocery cart up the subway stairs.​(43 / 1,000,000)​80

16 DAY 283

I WANT TO BE LIKE THE COOL KIDS

Warm Up10-minute run Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7.5 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 1 mph at the ninth minute. Finish the run at a 9.5 mph pace.

Wide Stance Air SquatAlternate a set of gymnastic swimming with a set of wide stance air squat. Pause at the bottom of each squat. Focus on maintaining a flat back.(I worked on that ass to grass squat.)

Non-Fruity Roll UpWork for 3:00 at max effort.(This is an exercise that I came across on Calispine, an Instagram account that I have been following. It is a variation of the Dead Bug exercise, excellent for building core strength.)

16 DAY 282

MAKE IT HURT

"Should I stop?"

"No."

I feel inferior to them in every way. Do they know that I feel this way?

I had dinner with an old co-worker Friday night. We ate at Le Zie 2000 in Chelsea, Manhattan. My Linguine with Clams was delicious. Though the portion was small. She caught me up on her life. By the end of the dinner, I was feeling depressed from listening to her stories. I was feeling mostly embarrassed.

After dinner, we walked to Times Square. We sat at the plaza in Times Square, and talked some more.

When I eventually returned to Chinatown, I grabbed fourth meal at a nearby 24-hour place.​★ / 57.44

16 DAY 281

HAIR, PLEASE GROW BACK

Warm Up10-minute run Walk for 3:00 at a 4 mph pace. Start running at the end of the third minute at a 7 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 0.5 mph at the eighth minute, then by another 0.5 mph at the ninth minute. Finish the run at a 9 mph pace.

Conditioning50-40-30-20-10 x run for calorie (on the treadmill at 5:56/mile pace)50-40-30-20-10​ x dumbbell overhead lunge (with 2 25-pound dumbbells)50-40-30-20-10 x sit-up50-40-30-20-10 x push-up(I had to give this conditioning piece another shot. I did not time myself. The goal was to finish the exercise however long it takes. The rounds went by a lot faster after the round of 40s. I believe I finally figured out how to properly engage my back to prevent hyperextension. Yesterday, I instantaneously felt pain in the lower back after the round of 50s. I did not feel any pain today. I felt strong and in control with the weights over my head. Left elbow was bending a little. Very minor. Something I need to work on. Push-ups were the most time consuming.

On another note, my right knees and ankles are acting up. I have been feeling discomforts in those areas since my back injury. Today, I distinctly felt the discomforts again during the lunges.)

AccessoryPlate Side Bends3 x 10 x 45/side(My side abs needed some loving, particularly the left side.)

★ / 18 / 46

16 DAY 280

HEAD UNDER WATER

Warm Up10-minute run Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 1 mph at the ninth minute. Finish the run at a 9 mph pace.

​One Arm Dumbbell Strict Press3 x 10 x 5/arm

​Hip Adductor (machine)3 x 5 x 150Pause at the open position.(My inner thigh muscles were still sore from two days ago.)

​Wide Stance Air SquatComplete 3 sets of 10.Pause at the bottom of each squat. Focus on pulling the chest upward and extending the butt backward by stretching the hamstrings. Today's goal was to correct the butt wink. Alternate a set of gymnastic swimming with a set of wide stance air squat.

Conditioning50-40-30-20-10 x run for calorie (on the treadmill at 5:56/mile pace)50-40-30-20-10​ x dumbbell overhead lunge (with 2 25-pound dumbbells)50-40-30-20-10 x decline sit-up (with hands behind head)50-40-30-20-10 x push-up(I was not having it. My body felt weak. I only completed up to the thirtieth rep of the push-ups in the round of 40s, and that took me over 40-minutes. I had to head out at 7:45. The first round of dumbbell overhead lunges were awful. I was hyperextending like crazy. I slowed down the movement in the round of 40s. I focused on pulling the chest upward, popping the head forward, and keeping the butt behind the shoulders. The second round of the dumbbell overhead lunges were a lot better.)

★ / 18 / 46

16 DAY 278

ALEXANDER

I made a second trip to Staten Island this morning. I paid another visit to the Staten Island Borough Hall. In addition, I visited the Office of the Richmond County Clerk, located across the street from the Staten Island Borough Hall.

57.44

16 DAY 277

ASS

Our company organized a meet and greet for a new hire.

You approached. I was nervous. You tried. I did not reciprocate. You walked away.

God, please do not let this be all in my head.

1 / 9 / 12

更上一层楼

I rode the Staten Island ferry to Staten Island this morning. This was my first time riding the ferry. I visited the Staten Island Borough Hall.

★ / 57.44

红豆

Warm Up10-minute run Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 1 mph at the ninth minute. Finish the run at a 9 mph pace.

max effort sit up (at minimum 25 reps)max effort front squat (with 2 55-pound dumbbells; at minimum 10 reps)Run 0.25-miles (on the treadmill at 5:56/mile pace)(Originally, I planned to complete the same set of exercises for 4 rounds. Running was too hard. I caved in on the third round. I completed 50 sit-ups and 10 front squats in the last round. I was content with the 50 sit-ups in the last round. I was not content with the front squats, overall, particularly my form. The motion did not feel right. Also, I was sure my butt was winking at the bottom my squats.)​​18 / 46

16 DAY 276

PEACH

I went on a run in the evening. My phone died midway. I am not sure how long the run was. At the track, where I stopped to stretch, I practiced free standing handstand kick-ups and "fence-facing" handstand push-ups. I attempted at shoulder taps while holding a handstand. However, I was afraid to lift my hand off of the ground.​ 18 / 46

16 DAY 275

亲爱的

Warm UpRun for 10 minutes.(I started the run at a 6 mph pace. I increased the speed by 1 mph every 3 minutes. I increased the speed by another 1 mph on the ninth minute. I finished the run at a 9 mph pace.)

Mobility? (shoulder exercise)3 x 10 x 5/arm

StrengthBench Press5 x 5 x 140

One Arm Dumbbell Strict Press5 x 5 x 40/armAlternate a set of bench press with a set of one arm dumbbell strict press. Complete 1 superset every 4 minutes.(I had a tough time with the strict press with my left arm.)

MobilityWide Stance Air Squat3 x 10(The goal was to stretch the muscles in my inner thigh.)

StrengthFarmer's Carry up the Stairs5 x 3 stories x 45/armTake 2 steps at a time on the way up. Rest 1 minute between each set.(Lunging 2 steps up the stairs while holding a weight in each hand is becoming easy for the legs. On the other hand, grip strength is not there yet. The weights were tough on the forearms. They kept slipping off of my hands.)

MobilityGymnastic Swimming0:30 hold?0:20 front crawl0:20 breaststroke0:20 up and down/shrugComplete 5 minutes.(I came across the above exercise on Mike Bjerregaard's Instagram page. Bjerregaard is a CrossFit Regionals athlete from the Meridian region. Originally, this was a challenge posted by JackedGymnastics. The challenge was to complete the exercise unbroken.

This was very tough. Five minutes unbroken of the above exercise equates 3 sets plus an additional 30-second hold. I "completed" 3 sets of the exercise with 1 minute rest between each set.